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Keep Your Cool in Seven Easy Steps. Anger Management.

Anger management methods, time tested & effective. Keep your power, stay cool. Seven Quick & Easy Steps to in control.
4.7 (8 ratings)
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635 students enrolled
Last updated 11/2015
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  • 1.5 hours on-demand video
  • 2 Articles
  • 5 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What Will I Learn?
Identify angry feelings early and learn steps they can take to keep the angry feelings from escalating.
Understand how self talk and triggers can fuel angry feelings.
Learn methods to cool angry feelings after they have started.
Learn to communicate so they feel heard and increase the ability to get their needs met.
View Curriculum
  • You only need to know you want to be able to understand your anger and have the ability to expressing it in a way that does not hurt anyone, anything, or get you into trouble.

“This course is not sponsored by or affiliated with Udemy, Inc.” Anger is a response to what life brings or what happens around us. Everyone has reasons to be angry from time to time. There are many injustices in the world. Sometimes anger is justified. Our angry feelings are a red flag that we perceive an event as not fair or not right. The anger is not what gets us into trouble. What causes problems is a destructive response to our anger. What we do with anger and how we express anger determine if the outcome is positive or negative. The best predictor to a positive outcome is your willingness to take an honest look at the consequences to your anger expression and to examine your process of how you express this negative emotion.

This class will give you tools to express your anger in a healthy manner. Real time tested effective anger management methods to keep your cool. Communicate effectively, stay calm, lower stress, lower anxiety, keep your power feelings, and stay out of trouble.

Who is the target audience?
  • Anyone who feels they would like tools to decrease angry out burts and increase the ability to express anger appropriately.
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Curriculum For This Course
Expand All 24 Lectures Collapse All 24 Lectures 01:52:36
Introduction to Anger Management
2 Lectures 06:01
In this course, we will discuss anger, anger management, and anger expression. “Management” to some people may mean keeping their anger inside, holding anger in, or “stuffing” it. This form of “management” is like blowing a little air into a balloon each time you are frustrated, angry, mad, irritated, or annoyed. Each time you “stuff” your anger, you fill the balloon with a little more air. With each breath into the balloon, we may tell ourselves, “I got it,” or “I am okay.” Finally, the balloon will burst just as you may explode with anger or rage. Suddenly you may be expressing anger in a way that hurts others and gets you into trouble. The anger comes out somewhere even when we think we are “controlling” it. It may express itself with physical sickness or emotional pain.
Preview 00:52

Step ONE Anger Explored
2 Lectures 15:00

Anger management is a personal process. Each person needs to be honest with himself/herself about his/her family of origin issues, self-talk, triggers that increase angry feelings, and taking care of himself/herself emotionally and physically.

Preview 07:00

Managing your anger will result in an increase of well-being, energy level, ability to communicate assertively, and ability to resolve issues effectively. Being in control of your anger and staying cool will improve your self-esteem and help you keep your power.

More anger management exploration
Step TWO...noticing your anger
1 Lecture 06:46

Once we begin to notice our anger, irritation, or frustration, we can express it early. Just a word, statement, or even a breath can dissipate the feelings and allow you to remain cool and keep your power. If you go off on someone, then you are losing your power. Each time you notice a feeling of anger, frustration, or annoyance, express yourself out loud in some way. You can simply sigh, scream in your car, or use your words, “I hate this.” Some sound must come from you to dissipate the negative energy.

Anger Management. What are you feeling?
Step THREE...expressing early
2 Lectures 03:56

Once we begin to notice our anger, irritation, or frustration, we can express it early. Just a word, statement, or even a breath can dissipate the feelings and allow you to remain cool and keep your power. If you go off on someone, then you are losing your power. Each time you notice a feeling of anger, frustration, or annoyance, express yourself out loud in some way. You can simply sigh, scream in your car, or use your words, “I hate this.” Some sound must come from you to dissipate the negative energy.

Express Your Anger...before it gets to rage

Feelings Cheat Sheet for Anger Management
1 page
Step FOUR -Anger Management Triggers
1 Lecture 07:34
What bugs you? Knowing the triggers to your anger will help you avoid the events and situations that cause the angry feelings. Does coming home to a mess just get you going? Does traffic make you hot? That is what I am talking about. Certain things or events or statements irritate, annoy, or downright make you mad. Other things that are triggers for a lot of people include the following: money issues, indifference to your feelings, sex problems, irresponsibility in others, and drinking (yours or another person's).
Anger Management. Learn to manage what bugs you.
Step FIVE -Self Talk for Anger Management
1 Lecture 07:27

Once we begin to notice our anger, irritation, or frustration, we can express it early. Just a word, statement, or even a breath can dissipate the feelings and allow you to remain cool and keep your power. If you go off on someone, then you are losing your power. Each time you notice a feeling of anger, frustration, or annoyance, express yourself out loud in some way. You can simply sigh, scream in your car, or use your words, “I hate this.” Some sound must come from you to dissipate the negative energy.

Exploring Self Talk for Anger Management.
Step SIX -Get Physical for Anger Management.
1 Lecture 07:12

To have the ability to hear your body talk to you, you need to be aware of what is happening within your body. You must be aware of what your body is feeling. Tension is the initial stage in anger arousal. When we feel stressed out, we are more likely to react to a minor annoyance as though it was a catastrophe. Systematically relaxing your muscles will help to release the tension.

Using physical activity to lower and manage anger
Depression can decrease your ability to control anger.
3 Lectures 00:00

If you, or someone you know, has been feeling sad most of the day and can't seem to shake that down feeling, perhaps you or that person has Major Depressive Disorder. Dysthymia is a form of depression that is milder than Major Depression. It lasts for at least two years. We will be exploring Major Depressive Disorder that is not Dysthymia.

Major Depressive Disorder-Defined
7 pages

Answering “yes” to five or more of these symptoms
may mean you have Major Depressive Disorder. If you suspect you are having an episode of Major Depressive Disorder, please consult with your Physician and/or Counselor.

Major Depressive Disorder Check List
1 page

If you would like to pass on the medications, try these. It has been my experience that they do little to lift a depression that is more than five yes checks on the depression check list. But, it does not hurt to try or even add them to the medication.

Major Depressive Disorder Natural Remedies
1 page
Step SEVEN -Anger Management Communication Skills
9 Lectures 41:03

Communication is the most important aspect of any relationship. It is especially important in a relationship involving two divorced or separated parents. They way parents talk around and about their child will decide if the child is hurt by the separation or not.


Sometimes we learn behaviors in childhood, especially if we have had a difficult childhood, that help us to survive the childhood. We can acknowledge for ourselves the behaviors worked for us in childhood but are now getting in the way of relationship success. With this in mind, it would be appropriate to mention you child may be developing or have developed those kind of coping skills. Changing the way you interact with each other will help this child feel secure in the fact you, as adults, can take care of things in a healthy manner.

Communication format to be heard.

Communication Guide
2 pages

Communication can be aggressive, passive, assertive or passive aggressive.

Here is an example of the different communication patterns.
You are sitting at dinner and want the salt-

Aggressive Communication example: Aggressive communication style will mean you are trying to get your needs met through force-verbal, emotional, or physical. Here is what your statement will sound like….bossy and loud; “Can't you stupid people pass the salt!" Aggressive styles of communication can feel violent. Yelling and swearing and calling names is a form of violence.

Passive Communication example: When you communicate in a passive manner there may not be a statement. Or you may hint at what you need. You sit quietly wishing someone would pass the salt.

Assertive Communication example: When you communicate assertively you increase the chance of getting your needs met without hurting anyone else or using force. This is what an assertive statement would sound like; “Would someone please pass me the salt?”

An example of Passive Aggressive style; your boss asks you to file some things and filing is not your job. You are irritated and file them all wrong. Passive is unhealthy communication in that it is VICTIM thinking and not being proactive about our own need.

Some people have the talent of mind reading, but most of us are not able to read another's mind. So, even though someone loves you so much they probably cannot read your mind. Passive style of communication relies on the wish our mind can be read and our needs magically be taken care of.

It is your responsibility to ask for your own needs. This is assertive communication and is also the healthy form of communication. Assertive communication gets us what we need or want without hurting anyone. With this in mind, when one parent needs something that may not be the usual request, asking in an assertive manner will help the request be heard.

Communication Styles

Relationships take time and energy and feeding and nurturing. They are a living breathing entity. You can have wonderful, just okay, cold nothingness, or abusive. You choose. If you are co-parenting, it may mean your communication as a couple was not effective. Changing that now may seem ridiculous. You are no longer working on a relationship as a couple. You are, however, working on a relationship that will assure your child is nurtured in a positive manner and not harmed because the two of you decided to go separate ways.

Preview 05:46

Effective Communication and Fair Fighting will show you how to talk so other will listen, how to respond without defending or arguing your point, and how to resolve issues with fair fighting..

Foolish Fighting

Remember-You get what you notice! That is true in any relationship. If you continue to notice only the negative you will get more of that. If you acknowledge the positive and the behaviors you want to see more, you will get an increase in those behaviors. This is especially true with co-parenting. Not only with each other, but with your child. Notice the positive, what you want more of, and you will get more of that.

Productive/Fair Fighting

Within a relationship, each partner possesses personal rights. A healthy relationship allows each partner to remain an individual. The partners are together because they want to be together -- not because they need to be together. Each partner has their own personal boundaries and the right to respect and privacy. When parents separate those rights can be blurred or disrespected out of spite. When children are involved the adults need to monitor their treatment of each other. The way you behave will model for your child how to behave in a stressful situation.

In a healthy relationship, trust is automatic. However, sometimes distorted thinking, irrational ideas, or mistaken assumptions hinder our ability to trust and to partake in a healthy relationship. If your relationship together did not look like this, your relationship apart need to change into this sort of respect for each other to assist your child in this new and stressful environment.

Personal Rights and Boundaries

A “Time-out” has rules. When we are feeling our anger raise to a point that it will interfere with our communication or calm thinking, taking a "time-out" is a responsible thing to do. Time-out does not mean walking out the door and slamming it behind you, leaving your partner to wonder where you are going and if you are coming back. There is a specific formula or “rules” for time-out so that the time can be a positive action. Time-outs help to establish trust between the partners.

Time Out
Seven Steps Review in a Nutshell
1 Lecture 05:30
Anger Management in Seven Steps, Review
1 More Section
About the Instructor
4.5 Average rating
27 Reviews
1,118 Students
5 Courses
22 yrs Counseling Families, Kids, Anger, Parenting, Couples,

Yvonne Sinclair M.A., LMFT, CAMS1, CDVS1

*Licensed Marriage Family and Child Counseling-CA, *Certified Anger Management Specialist, *Certified Domestic Violence Specialist, *Masters in Counseling Psychology,*Director of Lincoln Counseling Center, Lincoln, CA, *Certified Sand Tray World Play Therapist, *Author, *Webmaster.

Hi! I am Yvonne Sinclair. This year marks my fiftieth year in the healing professions. I have been teaching anger management and revitalizing the lives of couples since 1993. I have training and expertise in abuse counseling. I am the author of several court ordered classes on my website. In my private practice I work with parents, foster parents, co-parenting for divorced parents, single parents, and grandparents caring for grandchildren.

I have seen a little of life and my life experience and successful career assist in knowing what tools you might need to acquire the relationship happiness you are seeking.

After 30 years in the physical healing professions, I realized healing our inner self was of utmost importance. Physical health is affected by our emotional health and vice versa. I listened to my patients tell about relationship, family, and personal concerns. I did not have the knowledge to help them and decided I wanted to do just that. I am now a Licensed Marriage Family and Child Counselor in California with a Master in Counseling Psychology.

My need to change my life work and the adventure of completing that process helps me support clients in their need for change. I have lived on a farm, and in a city. I have both been married and lived alone. I have had a soul mate connection and a bad choice for relationship. I have lost a love and know the deep pain that accompanies that loss. I am a parent of two children and a Nana of four. I have been a parent, step-parent, and foster parent.

The Reason I Became a Health Professional

Being a healer, whether physical, emotional, spiritual, or mental, is a rewarding path. Assisting others in finding their inner true self, their "muchness" is what I am all about. I enjoy watching another soul discover they are wonderful, worth loving, and outstanding. Guiding that soul to themselves is a joyful ecstatic experience for me.

It makes my day to be contacted by former clients to be told they are doing wonderfully well. I will welcome the chance to add you to the successful clients I have known.

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